I Can Do Hard Things

AF Canyon

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15% off for Fast Running Blog members at St. George Running Center!

Location:

American Fork,UT,

Member Since:

Nov 27, 2009

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

St George Marathon

2011 - 4:11:52 

2017. -4:01:17

2021 - 4:03:05

Salt Lake City Full Marathon

2013 -  4:23:03 

Ogden Marathon

2012 - 3:58:35

2013 - 4:17:20

2014 - 4:02:51

2017 - 3:55:22**

Utah Valley Marathon

2019 - 4:05:37 

Top of Utah Marathon

2014 - 4:09:27

Mt Charleston Marathon

2019 - 4:05:33

West Mountain Marathon

2015 - 4:42:34

 

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Hobble Creek Half Marathon

2001 - 1:40:00**

2011 - 1:45:00

2012 - 1:43:00

2013 - 1:43:00 

American Fork Half Marathon

2013 - 1:48:24

2014- 1:53:23 (pacing Tim)

2017  - 1:47:54

2018 - 1:48:12

2019 - 1:47:50

Timp Half Marathon

2012 - 1:47:18 

Utah Valley Half Marathon 

2011 - 1:55:00 

Top of Utah Half Marathon

2010 - 1:48:20 

The Haunted Half Provo

2018 - 1:51:28

 

Goblin Valley 50K

2014 - 5:58

Red Mountain 55K

2018 - 7:31:37

Antelope Island Fall Classic 50K

2017 - 6:14:23

Antelope Island 50 Mile

2015 - 10:10:00

Antelope Island 100 Mile

2018 - 26:53

 

 

**Personal Best 

 

 

Short-Term Running Goals:

 

 

Long-Term Running Goals:

To qualify for Boston

Personal:

Married for 22 years. I have 17 year old triplets and a 14 year old. I love to sew, garden, and run!

Favorite Running Quotes: 

1.  

"Sooner or later the serious runner goes through a special, very personal experience that is unknown to most people.

Some call it euphoria. Others say it's a new kind of mystical experience that propels you into a elevated state of consciousness, a flash of joy.

A sense of floating as you run. This experience is unique to each of us, but when it happens, you break through a barrier that separates you from casual runners. Forever. And from that point on, there is no finish line. You run for your life. You begin to be addicted to what running gives you."  

~Nike Poster

2.           A journey of a thousand miles begins with a single step.

Lao-Tzu

You’ve no doubt heard this.  And you’ve probably recited it in your mind on a run or at the gym when you’re just beginning to get in shape.  You have a goal in sight and this quote brings you back to the current moment.

 

But the problem is that many runners forget all of the steps between the first one and the goal.  If your goal is to run under two hours for the half marathon then you need to be honest about all of the little steps to get to that goal.

 

…and what I’d rather see you do is to get the goal out of mind completely, but rather focus on the process, not the outcome. -Jay Johnson Process orientation, not outcome orientation.

 

You should have goals, but you should take it one step at a time.  And you should be honest about the fact that you don’t know how many steps it will take to get there. ~ Vernon Gambetta

 

3.  Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton 

 

4.   Find the courage to be patient.

Favorite Blogs:

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Miles:This week: 27.55 Month: 91.71 Year: 583.99
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
17.0013.1030.10
Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

10 miles on home TM-LONG WITH EASY TEMPO

TT:  1:36:05  AP:  9:36

4 mile WU @ 10:00/9:50

Pick up CArter from basketball

4 mile tempo @9:30/8:55

CD till hit 10 miles

Legs still feel very heavy.  High hamstring still bugging.

3x

bridge

adductor squeeze

clam

foam roller abs

Weight: 0.00
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Slow milesFast milesTotal Distance
0.000.000.00

STRENGTH/YOGA

3x

split leg lunge

hammie roll out

paper plates

monster walk

plank row

copenhagen addcutor

squat on bosu

pullover on bosu

trx row

trx tricep

trx bicep

trx W

bicycle

foam roll/stretch

Weight: 0.00
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Slow milesFast milesTotal Distance
5.000.005.00

5 miles on home TM--RECOVERY

TT:  49:22  AP:  9:52

3x

side lunge

SL squat to lunge

shoe laces hammies

push ups

adductor squeeze

Weight: 0.00
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Slow milesFast milesTotal Distance
2.000.002.00

2 mile shake out run on home TM - SHAKEOUT

TT:  19:16  AP:  9:38

Yoga

Weight: 0.00
Add Comment
Race: AF Canyon (13.1 Miles) 01:47:50, Place overall: 522, Place in age division: 36
Slow milesFast milesTotal Distance
0.0013.1013.10

TT:  1:47:50  AP:  8:13 (8:25, 8:27, 8:29, 8:14, 8:12, 8:03, 8:25//, 7:48, 8:21, 8:20, 8:35, 8:24, 7:45)

I wasn't sure what to expect from this race since I have just run two marathons.  I feel like I've barely run since Utah Valley, so I was just happy to be here today.  Collette texted me last night about going to the race together.  What a great surprise!  We rode the bus up together.

I started very slow because I didn't want to Fly 'n Die.  I kept holding back and wish I wouldn't have.  I missed my course PR by 10 seconds :(  I dropped by GU somewhere and had to stop at the mile 7 aid station.  It totally cost me 20-30 seconds to open my GU and eat it (and it was a gross flavor).

Once I excited the canyon, I decided to push as hard as I could.  My first half of the race, my AP was 8:16 (down the canyon).  My second half of the race, my AP was 8:11 (flat).  I need to be a better down-the-canyon runner.  I saw an aquaintance about mile 12.  She kinda drives me crazy and I went right past her.  I knew I had to go to puke zone to keep her at bay.  It was my fastest mile of the race.  

I hung out in the finish chute for a minute to video Collette coming in.  I saw lots of friends!  Then Carter started his 5k.  He only wanted to run it to get the free Kneaders french toast.  He did a great job!  6th in his AG.

Post race, I'm feeling quite sore.  I must have run harder than I was in shape for.  I'm pleased with my time all things considered.  But I'm ticked I missed my course PR by 10 seconds (I should've looked up that PR time before the race).

I need to decide if I want to run St George.  Today is maybe not the day to make that decision :)

Weight: 0.00
Add Comment
Slow milesFast milesTotal Distance
17.0013.1030.10
Weight: 0.00
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